Trace mineral essential for iron metabolism, connective tissue formation, and brain development. Works synergistically with iron and zinc.
Source: ICMR 2020
Ranked by mg per 100g edible portion. Filter by food origin or dietary preference.
| # | Food | mg/100g | % DV | DB |
|---|---|---|---|---|
| 1 | 370 | >999% | USDA | |
| 2 | 15 | >999% | USDA | |
| 3 | 15 | >999% | USDA | |
| 4 | 15 | >999% | USDA | |
| 5 | 14 | >999% | USDA | |
| 6 | 13 | >999% | USDA | |
| 7 | 12 | >999% | USDA | |
| 8 | 11 | >999% | USDA | |
| 9 | 9.8 | 910% | USDA | |
| 10 | 9.8 | 904% | USDA | |
| 11 | 7.5 | 696% | USDA | |
| 12 | 7.1 | 655% | USDA | |
| 13 | 7.0 | 646% | USDA | |
| 14 | 6.7 | 622% | IFCT | |
| 15 | 6.1 | 565% | USDA | |
| 16 | 6.0 | 552% | USDA | |
| 17 | 5.7 | 531% | USDA | |
| 18 | 5.7 | 529% | USDA | |
| 19 | 5.7 | 528% | IFCT | |
| 20 | 5.3 | 491% | USDA | |
| 21 | 5.2 | 478% | USDA | |
| 22 | 5.1 | 472% | USDA | |
| 23 | 5.1 | 472% | USDA | |
| 24 | 5.1 | 469% | USDA | |
| 25 | 4.5 | 413% | USDA | |
| 26 | 4.4 | 411% | USDA | |
| 27 | 4.3 | 397% | USDA | |
| 28 | 4.2 | 390% | USDA | |
| 29 | 4.1 | 378% | USDA | |
| 30 | 4.1 | 376% | USDA |
